Thursday WOD – 111716

Mom & Son

Mom & Son

OUR HOLIDAY MEMBER REFERRAL PROGRAM IS BACK!
‘Tis the Season to put on extra weight and get out of shape, so now is the perfect time to bring in your Friends, Family, and Coworkers! When someone you refer completes the On-Ramp and enrolls in one of our Memberships, you will receive 50% off your Membership Rate for the next month! Just think, all you have to do is bring in your 24 closest friends and you can get a free membership for a year!

THANKSGIVING DAY WOD
I am announcing the WOD for Turkey Day, NOW: Run 5k for time! The gym will be closed. Instead, as many of you as are willing and able should meet us at Cushman Park at 8am for the Fairhaven Turkey Trot! And bring your whole family! It’s only $20 to sign up in advance and proceeds help support local food pantries! Find out more and Register at http://www.fairhaventurkeytrot.com/.

WCCF HOLIDAY PARTY – DEC 10th 5:30pm @ HEDBLOM HOUSEHOLD
RSVP here: https://www.facebook.com/events/1824390417806124/

Wellness
1. Hang Clean: 5×3 across

2. 5 Rounds NOT for time:
15/12 Calories Assault Bike AFAP
200′ Overhead carry 100’side
20 Pallof Press (10/side)
10 V-ups
Rest as needed.

Fitness
1. Hang Clean: 5×3 across

2. 5 Rounds NOT for time:
15/12 Calories Assault Bike AFAP
200′ Overhead carry 100’side
20 Pallof Press (10/side)
10 Strict Toes to Bar
Rest as needed.

Performance
ENGINE
50:00 AMRAP @6
2:00 Single Unders
5:00 Row
5 Seesaw Walks per side
200′ Overhead Carry (100’/side)
20 Russian Barbell Twists